908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

WODs

1/21/2020

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Setup 2 bars, one on the rack for squats and one on the ground for deads. Increase weight to finish as heavy as possible. Back Squat (02 Reps EOMOM for 10 Minutes) Deadlift (02 Reps EOMOM for 10 Minutes)...
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1/20/2020

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Navy SEAL PT Pryamid (Time) For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Multiply Each Round Pull-Ups x 1 Push-Ups x 2 Sit-Ups x 3 ________________ Ex: Round 8 08 Pull-Ups 16 Push-Ups 24 Sit-Ups
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01/19/2020

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Coffland (Time) Hang from a Pull-up bar for 6 minutes. Each time you drop from the bar: 800m run 30 Push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak...
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Community Workout

Palo Duro CrossFit – CrossFit View Public Whiteboard Workout of the Day Metcon (Time) Partner Workout for Time 160 Air squats 120 Love Taps (Over KB, L/R=1) 100 Push-press Wallball Shots (20/14, 10’/9′) Only one Partner working at a time. Every 3 Minutes do 3...
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1/17/2020

Palo Duro CrossFit – CrossFit View Public Whiteboard Conditioning 1000m Row (Time) Max Effort 1000m Row 100 Sit-ups (Time) Workout of the Day Death by Pull-up (AMRAP – Rounds) Death by Pull-up At the start of minute 1, do 1 Pull-up At the start of minute 2, do 2...
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1/16/2020

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting 3 Squat Cleans + 1 Split Jerk (01 Set EOMOM for 10 Minutes ) Increase Weight each set and build to as heavy as possible. Workout of the Day Metcon (Time) For Time 100 Double Unders (200 Singles) – Rest...
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1/15/2020

Palo Duro CrossFit – CrossFit View Public Whiteboard Gymnastics EOMOM for 10 Minutes Even: Max Pistols Odd: Max Weighted Sit-ups in :30 Pistols (Max Reps EOMOM for 10 Minutes) Weighted Sit-ups (Max Reps in :30 EOMOM for 10 Minutes) Pick a heavy weight & record in...
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01/14/2020

Palo Duro CrossFit – CrossFit View Public Whiteboard Strength Work EMOM for 12 Minutes Odd: :45 of Negative Pull-ups Even: :45 of Squat Therapy using boxes Squat Therapy w/ boxes: https://www.youtube.com/watch?v=SfgkdkB3xKw Negative Pull-Ups (:45 of work EOMOM for 12...
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1/13/2020

Palo Duro CrossFit – CrossFit View Public Whiteboard Weightlifting Paused Overhead Squats (03 Reps EOMOM for 10 Minutes) Pause 3 seconds at parallel in the bottom of squat Workout of the Day Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes 02 Alternating Dumbbell...
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